Exercise and fat intake
Exercise and fats
Everyone needs some fat in their diet, as your body always prefers to use the most available fuels. If you eliminate all fats, your body will worry about the lack of dietary fats. This leads to increased fat stores (body fat), and tiredness and fatigue from low body carbohydrate levels.Triglycerides
The basic unit of fat that your body uses as a fuel is called a 'triglyceride'. Triglycerides look like a kite with 3 tails and, like carbohydrates, the name tells you about their structure. The 'tri' stands for the 3 tails of the kite. These tails are called fatty acids, long chains of carbon atoms. If the carbons have all their arms full of hydrogens, they are called saturated fatty acids (found in animal fats). If some of the carbon atom's arms are empty, then the fatty acids are called unsaturated or polyunsaturated (commonly found in vegetable fats and vegetable oils). The 'glyceride' stands for the body of the kite. During digestion, the 3 tails are ripped off and absorbed, and then broken down to release energy for metabolism, or muscle movement. The glyceride is kept, and after a meal, more fatty acid tails can be attached to it.Function of fats and cholesterol
Fats are used to construct many other compounds and tissues vital for the normal functioning of the body, such as cholesterol. Cholesterol is used as part of the walls of the cells in our body. If we eat more saturated fats or cholesterol than we need, then our natural, healthy levels of cholesterol will be upset and this extra cholesterol can be trapped on the inside of the blood vessel walls, increasing blood pressure or promoting 'clots'. These factors are implicated in coronary heart disease. Cholesterol is not a fatty acid, but is a fat structure manufactured inside us from fatty acids. Cholesterol is found mainly in animal fats, such as egg yolks.Proteins
Proteins are chains of carbon, hydrogen and oxygen (like fats and carbohydrates). The difference is that the carbon chains in proteins are much longer and more complicated, and they contain nitrogen and sulphur. The basic protein structures are called 'amino acids'. Amino acids are stuck together to form proteins such as the muscles and red blood cells of your body.High protein, low fat diets can still make you fat because protein resembles carbohydrates and fats (long chains of carbon, hydrogen and oxygen). It can also be used as a fuel, or converted to fats and stored as body fat. The nitrogen and sulphur bits are broken off and excreted, usually in your urine. High protein diets can damage your kidneys, as the kidneys are put under a huge strain, trying to get rid of all the nitrogen and sulphur wastes.
Cellulite
If your body is storing large amounts of body fat, it needs some sort of structure to support the fat. It sets up a network of protein strands (called 'collagen') that weave through the fat stores, and attach to the skin. The tension of the collagen strands can pull the skin inwards. This gives the dimpling effect that can be a problem on the thighs or arms of females, or the stomachs of males. This combination of body fat stores and supporting fibres is often called cellulite.You can’t make a permanent reduction in body fat by rubbing or massage, creams, plastic wraps, or heat. These treatments can cause a short-term (one to 4 hours) reduction in the size of the treatment area because they reduce the amount of fluids in the area, such as the blood or water. However, these fluids are soon replaced, and the area goes back to its original size. A well-balanced diet combined with regular exercise is the only formula for permanent low body fat levels.
Last Reviewed: 30 May 2002
